Push
Push
One-arm Push-ups
Elite
Level 85/100
The one-arm push-up is one of the most iconic and challenging pressing skills in calisthenics. It takes years of unilateral strength, core stability, and refined technique.
LevelElite
Sets3-4 × 3-6 reps per side
Rest3 min
EquipmentFloor
Execution
One hand on the floor directly under the sternum (not under the shoulder), other arm behind the back or at the side. Feet wider than a standard push-up for a broader base. Core and glutes maxed to resist rotation. Lower the chest by bending the working elbow. Press back up. The body must not rotate.
Anti-rotation
The main challenge is not arm strength but controlling rotation. The obliques work as hard as the pressing arm to keep alignment.
Progression
Uneven → archer → archer with minimal support → elevated one-arm (hand on bench) → floor.
Technical note
Hand under the sternum (not the shoulder) is deliberate—it centers the load and helps rotational balance.
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